Challenge #3: It’s Crunch Time

Week Three: January 18, 2010

Challenge: It’s Crunch Time

Back to some physical activity this week, with a focus on your core and mid-section.  Your core muscles are those deep within the abdominals and back that attach to the spine and pelvis.  This area is where movement originates from, keeping your body stable and balanced, allowing you to carry out more functional workouts that will ultimately transition into your daily life.  By beginning to strengthen these muscles, or shifting a little more focus to this area throughout your daily workouts, you will not only tighten your mid-section and rid of any excess fat around vital organs, but also decrease your risk of injury. 

So, with that said, It’s Crunch Time!  30 sit-ups a day, starting today, only progressing further from here!  Begin with a basic crunch.  If you’re already there, add a little more resistance, lift your shoulders off the floor a little more, or complete 30 sets of bicycles, moving slowly from side to side.  Remember to always keep your navel pulled into your spine so that your lower back gently presses into the floor, and keep your elbows out to the side. 

My focus goes a little further when bringing attention to this “mid-section”.  Recently, waist circumference has become the ideal way to measure an individual’s healthy weight.  Simply weighing yourself is not the only way to determine your health risk.  Weight stored around your abdominal section has been shown to increase your risk for high blood pressure, high blood cholesterol, type-2 diabetes, heart disease and stroke.

• Women: for women aged 18-65 (not pregnant or breastfeeding) = 88 cm or less
• Men: for men aged 18-65 = 102 cm or less

So, get crunching today; for the internal health of your body, to safely move through your daily activities and to tone and build muscle, ultimately increasing your metabolism!